Back it up
Firebird CrossFit – All Levels
Weightlifting
Back Squat (1 x 3 )
WOD
Metcon (Time)
Rx+
10 Back Squats (155/115 lb.)
80 Double-unders
5 rounds
Rx
10 Back Squats (135/95 lb.)
60 Double-unders
5 rounds
Fitness
10 Back Squats
60 Speed Steps
5 rounds
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